Get moving
If exercise could be packed in a pill it would be the number one prescribe medication given today. It helps to reduce your risk of both cancer and heart disease, keep joints lubricate, helps to control body weight, increases muscle mass, keep your bowels regular and the list goes on and on and on.
Cardiovascular exercise includes, walking, running, biking, swimming, aerobics and any other form of exercise that gets your heart pumping. The benefits are that it helps with tissue repair, works your heart muscle, burns fat and calories. Resistance exercise is weight training which helps to change your body’s strength and shape. Flexibility is important because having flexible muscles allows your joints to move through a full range of motion. You need a certain amount of flexibility to move smoothly, avoid muscle tension and to keep your body protected from injury.
Start walking:
Get a pedometer and measure how many steps you’re taking a day. Increase every week by 500 till you get to your goal of 10000 steps a day or more. This equals 30 minutes of physical activity a day. http://www.thewalkingsite.com/10000steps.html and http://walking.about.com/cs/measure/p/preschallenge.htm
Start weight training
The more muscle mass you have the better everything works. Start with whole body workout 2-3 times a week with resistance bands. If you get a personal trainer look for someone who is certified and can help you develop a program that fits with in your individual needs.
The American College of Sports Medicine (ACSM) recommends the following for resistance training:
o Exercise 2 to 3 times per week
o Perform a minimum of one set per major muscle group
o Complete 8 to 12 repetitions per set; at least one set to near-fatigue should be completed during each session.
o Older adults may find 10-15 repetitions helpful to provide strength and prevent loss of muscle mass.
o Maintain a moderate to slow speed and perform controlled movements.
Fit in some Flexibility
Stretching is one way to keep the body flexible, especially the muscles that are tight as a result of bad posture. Although stretching is typically the most overlooked part of an exercise routine, it's an important one and, for many of us, the best part of the workout.
Consider yoga, Thai chi, or chi quong for some relaxing stretching and deep breathing. Great for relieving stress and helps to build muscle too.
Exercise is key to helping you accomplish all of your goals, weight loss, hormone balancing, immune stimulation, improved strength and flexibility and improved mood. You just need to start moving and do it on a regular basis. Get a calendar out and plan it in.
Just start today.